Comparing Nutrients in 100 grams Oil Roasted Sunflower Seeds VS Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	9%	29%	62%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Energy	20.4% 592kcal	8.86% 257kcal	2900kcal per day for Men 19-50 years
Fat	53% 51.3g	8.45% 8.2g	97g per day for Men 19-50 years
Saturated Fat	22% 7.07g	NA	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	NA	1.6g per day for Men 19-50 years
Omega 6	201% 34.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	17.6% 23g	31% 40.2g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	4.1% 2.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	2.14% 1.55g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.74g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 2.37g	% 0g	g per day for Men 19-50 years
Fiber	28% 10.6g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	36% 20g	10% 5.65g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	139% 6.94mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	58.5% 234μg	7.75% 31μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.22% 1.1mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	242% 36.3mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour	Recommended Dietary Allowance
Calcium	8.7% 87mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	12.3% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	53.5% 4.3mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	90% 2.08mg	29% 0.67mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	163% 1139mg	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	14.2% 483mg	4.85% 165mg	3400mg per day for Men 19-50 years
Selenium	142% 78.2μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	36.3% 544mg	1500mg per day for Men 19-50 years
Zinc	47.4% 5.2mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.042% 1.54g	1.2% 44.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oil Roasted Sunflower Seeds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Oil Roasted Sunflower Seed Kernels have 1.3 times more Vitamin B1, 5.7 times more Vitamin B6, 7.5 times more Vitamin B9 and 69.9 times more Vitamin E than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.

Comparing minerals per 100 grams for Oil Roasted Sunflower Seeds vs Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour:

• Oil Roasted Sunflower Seed Kernels have 2.1 times more Calcium, 16.3 times more Copper, 4.8 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 8.9 times more Phosphorus, 2.9 times more Potassium, 8.5 times more Selenium and 6.8 times more Zinc than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 181.3 times more Sodium and 29 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 100 grams:

• Oil Roasted Sunflower Seed Kernels have 2.3 times more Energy, 6.3 times more Fat, 3.7 times more Fiber and 3.6 times more Protein than Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour.
• While Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour contain 1.8 times more Carbohydrate and more Fructose than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels and Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have similar amounts of Sugars per 100 g.
• Both Oil Roasted Sunflower Seed Kernels as well as Rolls, gluten-free, white, made with brown rice flour, tapioca starch, and sorghum flour have insufficient amounts of Glucose and Sucrose in 100 g.